Either

or

and Click Browse> Find the file of the Pokemon> open it> Click Submit (next to Browse).

(The site you choose depends on the GAME, not the pokemon. If you are uploading a Garchomp to your White, use the first site (5th Gen). The other is for uploading to D/P/Pt.)

Go to your game's Wi-Fi Settings, set your DS' DNS server to 204.45.29.54 (just the Primary DNS) and visit the GTS in game to retrieve your pokemon. Please have a full party (or the Pokemon can glitch up. I know from experience.)

@UberPwnage Actually, I'm not getting all of those options. I went to Select Pokemon, entered all of the info there, clicked submit stats and that was it. Nothing happened after that. Am I doing something wrong?
Edit: Nevermind lol I got it